Tuesday 1/14/14

Track
6X800
10 burpees btw runs
10K pace
Rest 2 minutes after burpees

Monday 1/13/14

Social run 700pm

30-45 minute EZ

Tabata Sit Ups and Jump Lunges

Weekend 1/10-1/12/14

Friday
Off Day. Stretch. Work on hips/glutes/core w/ physioball and bands.

Saturday
3 mile benchmark. See run on website for route. 

Ultra group will run an extra 1.5 miles after strength work...
5 rounds
5 thrusters/10 push ups

Sunday
30 minute EZ

Ultra... 1 hour run and strength
40 of each
Deadlift/floorwiper/pull up/snatch/box jump/push up

Thursday 1/9/14

Yoga 700pm.

Wednesday 1/8/13

Two social runs...AM and PM.
600AM...FRC gym
600PM...Shops of Starwood

And if just want to workout.
Physioball Complex 10 Rounds

Tabata interval
Sit Up
Push Up
Box Jump
Perform all 3 exercises in order for 8 rounds. 

Tuesday 1/7/14

Track
40 minutes for distance

10 minute run
5 Burpees
10 Push Ups
15 Squats
Repeat

Monday 1/6/14

New Season.  Social Run Tonight @ 7PM

30 Minutes EZ

Balance 2 X 10
Single Leg Woodchopper
Hot Cross
Balance Reach

Strength and Endurance
Tabata Push Ups

Saturday Morning Run

We will have a Saturday morning run 730AM from the gym. The run will be a minimum of 3 miles. There will also be a 915AM info session to go over the new programming for 2014.  Hope to see you there and dress warm! 2014 FRC Brochure

Thursday 12/19/13

Physioball Complex 5 Rounds

Strength and Endurance
3 Rounds
10e One Leg Deadlifts
Hip Hinge
KB Swing
800

Wednesday 12/18/13

5 EZ

Balance
Box Jumps 3 X 10
Straight
1/2 Turn
180 Turn
Single Leg
Alternating Bench Fly

Tuesday 12/17/13

5 Mile Feel

Core
3 X 10
Plank
Side Plank
Bridge
Bird Dog
T Plank

Monday 12/16/13

I think everyone took a week off from the ice and White Rock being canceled.  I know my miles were shorter and other strength workouts were non existent.  Factor in lots of bad eating and 5 more pounds show up on the scale.  Back to work.

Social Run 7pm @ the gym.

Strength and Endurance
***35 Minute Max***
Use 75/45 for all exercises.
50 Back Squats
40 Push Press
30 Front Squats
20 Snatches
10 Thrusters
05 Overhead Squats
10 Hands Off Push Ups
10 Burpees
10 Plyo Push Ups
10 Close Grip Push Ups
10 Clapping Push Ups

Tuesday 12/3/13

1600 Down
All runs should be at race pace.
1600 m
1200 m
800 m
400 m
Rest 60 seconds to half your run time between runs.

Monday 12/2/13

Balance
2 X 10
Woodchopper
Flye
Twist/Punch
Run

Strength and Endurance
5 X 10
Push Up/Squat

EZ 30 minute run